The Eternal Beach-Body Plan

Phase III - Week 11: Workout VII

Exercise I: Clean and Press/Squat Thrust

Reps: 15

Hold a barbell at arm's length in front of your hips [1]. Squat down and rest the bar on the floor, and then quickly shoot your legs behind you so that you end up in pushup position [2]. Reverse the motion explosively so that you return to your feet, and then explosively extend your hips and knees and shrug the bar, coming up onto the balls of your feet. Continue pulling the bar and as it rises to chest level, flip your wrists over so that your palms face the ceiling [3]. Press the bar overhead [4]. Reverse the motion to return to the starting position. That's one rep. Each rep should be done with explosive speed.

Exercise III: Lateral Pushup

Reps: 15

Get into pushup position [1], and then move your right hand next to your left [2]. Now move your left hand a foot or so to your left, so that your hands are shoulder-width apart again and your body is several degrees counterclockwise from where you started [3]. Perform a pushup [4]. That's one rep. Repeat the pattern in a clockwise direction on your next rep.

Exercise VI: Bentover Dumbbell Raise

Reps: 10

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend over at the hips until your torso is about 45 degrees to the floor and allow your arms to hang with your palms facing your knees [1]. Squeeze your shoulder blades together and raise your upper arms until they are parallel to the floor (the heel of your hands should face the ceiling) [2]. Reverse the motion to return to the starting position. That's one rep.

Exercise VII: Clean and Press/Squat Thrust

Reps: 15

Hold a barbell at arm's length in front of your hips [1]. Squat down and rest the bar on the floor, and then quickly shoot your legs behind you so that you end up in pushup position [2]. Reverse the motion explosively so that you return to your feet, and then explosively extend your hips and knees and shrug the bar, coming up onto the balls of your feet. Continue pulling the bar and as it rises to chest level, flip your wrists over so that your palms face the ceiling [3]. Press the bar overhead [4]. Reverse the motion to return to the starting position. That's one rep. Each rep should be done with explosive speed.

Exercise VIII: Dumbbell Kickback

Reps: 15

Stand holding dumbbells at your sides [1]. Keeping your lower back in its natural arch, bend forward at the hips and slightly at the knees to lower your body until your back is nearly parallel to the floor [2]. Reverse the direction to return to the starting position. That's one rep.

Exercise XII: Swiss-Ball Side Crunch

Sets: 3 Reps: 20 Rest: 30-45 Seconds

Lie on your side on a Swiss ball and place your hands behind your head [1]. Contract your abs and bend your torso as high as you can [2]. Reverse the motion to return to the starting position. Be sure not to tuck your chin during the movement. That's one rep. Complete all your reps on that side, then switch sides and repeat.